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Dr. Karen Cogan has spent 35 years helping athletes perform when it matters most. She has worked with the US Olympic and Paralympic Committee and traveled with Team USA to eight Games. Her work rests on one idea: the mind gets trained just like the body, with consistent practice, a plan, and a plan for when the plan falls apart. On this episode of Five Seats, Dr. Kelsy Vick sits down with Dr. Karen to talk about the biggest misconception about mental training, how mindfulness and mental imagery actually work, and why the field has moved away from just “thinking positive.” Dr. Karen walks through her what if workshops, which prepare athletes for everything from a forgotten credential to a delay right before their turn. She also explains how she’s using virtual reality and AI to help athletes prepare for venues they’ve never seen, and what a home Games at LA 2028 could mean for the athletes heading there. Along the way, they look at how these same tools apply to a big presentation, a job interview, or any day that doesn’t go to plan. Then Dr. Karen answers the Five Seats close differently than any guest so far: she fills her table with five generations of women from her own family. Five Seats is a dinner party style interview series from By Maven Media, where ambitious women share how they earned their seat in the room and who they’d want at their own table. New episodes every Tuesday. Welcome to the dinner party! Five Seats Instagram Dr. Kelsy Vick Instagram Youtube Tiktok Smart Girl Newspaper loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Creatine has gone from gym bro staple to every woman's group chat, but most of the research behind it was done in men. In this episode I'm giving you a research update on creatine for women in their 20s and 30s, building on my January episode with Sam Moore and her work with Dr. Abbie Smith Ryan's lab at UNC. We chat about why women might respond differently to creatine, what happens to water weight when you load during your luteal phase, the early research on sleep and mood, and what's still unknown. You'll walk away with a simple, science backed way to decide whether creatine fits your routine. Previous Creatine Episodes: Dr. Sam Moore: https://wellness-big-sis-the-pod.captivate.fm/episode/goalchella-the-science-behind-training-like-a-girl-with-dr-sam-moore-how-to-be-adaptable-resilient-attuned-to-our-female-physiology "Creatine for women": https://wellness-big-sis-the-pod.captivate.fm/episode/114-creatine-for-women-creatine-gummies-the-real-science-vs-the-pink-tax Dr. Stacey Ellery: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd Dr. Katie Hirsch: https://wellness-big-sis-the-pod.captivate.fm/episode/49-female-specific-fueling-training-performance-with-dr-katie-hirsch-fasting-creatine-the-menstrual-cycle-more Research articles and linksCreatine supplementation in women's health, a lifespan perspective (2021): https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/Creatine loading and exercise recovery across the menstrual cycle (2023): https://pmc.ncbi.nlm.nih.gov/articles/PMC10459976/Fluid distribution across menstrual phases with creatine (2023): link to be addedCreatine in women's health, bridging the gap (2025): https://pmc.ncbi.nlm.nih.gov/articles/PMC12086928/Creatine and sleep in naturally menstruating women (2024): https://pmc.ncbi.nlm.nih.gov/articles/PMC11357324/Creatine and escitalopram in women with depression (2012): https://pubmed.ncbi.nlm.nih.gov/22864465/Creatine safety in females, systematic review (2020): https://pmc.ncbi.nlm.nih.gov/articles/PMC7353222/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Women are about twice as likely as men to live with chronic pain conditions like IBS, endometriosis, migraines and fibromyalgia. On October 1, the journal Science dedicated a special issue to women's health, including a review on why women experience pain differently, and in this episode I'm breaking it down for you. We chat about how estrogen and your gut bacteria team up to turn up gut pain, the immune cells in women that make their own painkiller, why pain can take longer to resolve in women, and what the research says about migraines, fibromyalgia and knee arthritis. I'm also giving you an honest look at what's proven in people versus what's still mostly mouse research, plus three things you can actually do with this information. The science of pain: https://wellness-big-sis-the-pod.captivate.fm/episode/copy-of-pod-83-pain/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Porter Geer kept seeing "angel investor" in the LinkedIn bios of people she admired, so she decided to learn what it meant. Almost three years later, she and her two cofounders run Girl Math Capital, a community bringing more women into alternative investing, from angel investing to real estate. On this episode of Five Seats, Dr. Kelsy Vick sits down with Porter to talk about investing beyond the stock market. Porter explains what alternative investing actually is, and the foundations to have in place before you start: no high interest debt, an emergency fund, and retirement and public market investments already working for you. She walks through what it means to be an accredited investor and the options for people who aren't there yet. She also shares her approach to angel investing, which starts with small checks and a target of around 30 investments. Then there's the diligence framework she uses to decide whether a company deserves her money: team, market, product, financials, and traction. You'll also hear why just because you love a product doesn't mean it's a good business, and why she thinks the secret to investing is that it's far more fun than anyone lets on. Girl Math Capital started as a group chat with a goal: each friend would put $3,000 to work in one year. Now it's welcoming its fourth cohort. Porter closes by filling the five seats at her own dinner party, with a table that includes Dolly Parton, Sara Blakely, and Alexis Ohanian. Five Seats is a dinner party style interview series from By Maven Media, where ambitious women share how they earned their seat in the room and who they'd want at their own table. New episodes every Tuesday. This episode is for educational purposes only and is not financial advice. Connect with Porter and Girl Math Capital: Girl Math Capital: https://girlmath.capital/ Girl Math Capital Instagram: https://www.instagram.com/girlmathcapital/ Girl Math Capital Tiktok: https://www.tiktok.com/@girlmathcapital Welcome to the dinner party! Five Seats Instagram Dr. Kelsy Vick Instagram Youtube Tiktok Smart Girl Newspaper loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. Five Seats: Reserve your seat on Apple. sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Rebecca Metters doesn't vibe code. She calls what she does directed intelligence: using AI to build real products while understanding every line it changes. It's how she built Gythr, an all in one platform for event organizers, without a technical background. On this episode of Five Seats, Dr. Kelsy Vick sits down with Rebecca, founder of Gythr, COO of Black is Tech, and part of the team at Gauntlet AI, to talk about using AI to build human connection. Rebecca shares why she built Gythr so she could finally experience the rooms she was creating, and how she turned conference data into a Spotify Wrapped for attendees. She also walks through the AI helpers that keep her honest in her personal life, like a workout tracker that won't show her morning reports until she logs a workout, and a bot named Martha who tells her to stop spending money. You'll also learn her step by step method for building an AI voice profile, so your drafts actually sound like you and not like a corporate email. We also get into why she refuses to believe anything is ever "enough," why curiosity matters more than knowledge, and why you can't shape where AI goes from the sidelines. Then Rebecca fills the five seats at her own dinner party, from the family who taught her to always stay and help clean up to the female founders who showed her how to show up as herself. Five Seats is a dinner party style interview series from By Maven Media, where ambitious women share how they earned their seat in the room and who they'd want at their own table. New episodes every Tuesday. Connect with Rebecca: LinkedIn: https://www.linkedin.com/in/rebeccametters/ Gythr: https://www.gythr.com/ Resources: Grok Bot: https://x.ai/news/introducing-grok-bot WhisprFlow: https://wisprflow.ai/ Granola: https://www.granola.ai/ Welcome to the dinner party! Five Seats Instagram Dr. Kelsy Vick Instagram Youtube Tiktok Smart Girl Newspaper loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. Five Seats: Reserve your seat on Apple. sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Flag football makes its Olympic debut at LA 2028, and Deliah Autry-Jones is working toward that stage as a member of Team USA Women's Flag Football. On this episode of Five Seats, Dr. Kelsy Vick sits down with Deliah to talk about how she got her seat at the table, the mental resilience it takes to compete at the elite level, and where women's flag football goes from here. Through CAMP13, she's also investing in the next generation of athletes. We close, as always, with the five people Deliah would seat at her own dinner party: Simone Biles, for putting her mental health first and standing by that choice; Paige Bueckers, for playing with joy and still delivering in the big moments; Serena Williams, for choosing family on her own terms; Alex Morgan, for carrying women's soccer with grace; and her middle school self, who had no idea she'd grow into an athlete with an education and a voice. Five Seats is a dinner party style interview series from By Maven Media, where ambitious women share how they earned their seat in the room and who they'd want at their own table. New episodes every Tuesday. Connect with Deliah: Camp 13: https://www.camp13.org/ Delilah’s Instagram: https://www.instagram.com/thenameisdeliah/ Welcome to the dinner party! Five Seats Instagram Dr. Kelsy Vick Instagram Youtube Tiktok Smart Girl Newspaper loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. Five Seats: Reserve your seat on Apple. sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

The craziest things we've done in the name of wellness. Dr. Kelsy Vick is taking it back to girl talk, inspired by Liz Plosser's Best Case Scenario article In the Name of Wellness. KV shares her biggest wellness regrets, from restrictive dieting and under-fueling in college to buying every supplement she heard about on podcasts without any blood work. Plus TSA powder horror stories, her carry on shoe hack for walking heavy vacations, the apple cider vinegar shot era, two years without dessert (dark chocolate excluded), mouth taping, skipping food on travel days to help with travel constipation, and why driving gloves might be the next cool girl accessory for hand skin care. Wellness trends come and go and the research keeps evolving, so this one is about laughing at ourselves and learning along the way. Send KV the craziest thing you've done in the name of wellness! Liz Plosser, In the Name of Wellness: https://lizplosser.substack.com/p/in-the-name-of-wellness loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Where female agency shapes culture. In this bonus mini episode, Dr. Kelsy Vick introduces Five Seats, the new interview series she's been building behind the scenes during the Trimester Zero Podcast Festival. Each episode of Five Seats features one woman who made space in a room that wasn't always built for her. KV asks how she got her seat at the table, whether it was given, earned, or built, which rules she follows and which she refuses to, and, to close, the five people she'd seat at her own table. Wellness is still her home base, but this series is where she gets to be the one learning, right alongside you. Season one topics include using AI to build human connection, investing beyond the stock market, mental resilience when the stakes are highest, training for LA 2028, and using breath in stressful moments. Wellness Big Sis still drops every Monday. Five Seats has its own feed, releases every Tuesday, and premieres Tuesday, October 6 with three episodes. loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. Five Seats: Reserve your seat on Apple. sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Almost every preconception conversation leaves out half the equation. In this episode, part of our Trimester Zero festival, Dr. Kelsy Vick sits down in person with Camryn Novak, co founder of the men's fertility and performance brand TIES, to finally talk about male fertility. They cover the top reasons men contribute to infertility, why the male factor stays so invisible even though men are involved in about half of infertility cases, and what actually supports sperm health, from lifestyle to the nutrients men tend to be missing. Camryn also breaks down what it really takes to build a supplement company you can trust. This is the side of the fertility story you and your partner deserve to hear. Links:TIES website: https://www.allourties.com/ TIES Instagram: https://www.instagram.com/allourties/ TIES Instagram post mentioned in episode: https://www.instagram.com/p/DbHPtjBiUA6/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA== TIES TikTok: https://www.tiktok.com/@allourties TIES on X: https://x.com/tiesnutrition TIES LinkedIn: https://www.linkedin.com/company/allourties Camryn Novak on LinkedIn: https://www.linkedin.com/in/camryn-novak loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Before pregnancy even starts, there's a window that quietly shapes a lot of what comes next, and most of us never hear about it. This episode is part of the Trimester 0 preconception podcast festival, and I'm sitting down with Kelly Moline, PharmD, the pharmacist and functional medicine practitioner behind the Moline Method. We get into how she combines her knowledge as a pharmacist with her functional medicine expertise, what actually matters about folate timing, how gut health and thyroid function connect, whether all that lab testing is really necessary, and what her patients almost always assume is fine when it isn't. If you're even thinking about trying in the next year, or just curious about the science, this one's for you. If you like the conversations we have here, and your curiosity does not stop at wellness, come join the Mavens. The Smart Girl Newspaper is my free weekly newsletter for women who want to truly understand the things they are curious about, from their health to the wider world. New issue every week, link in the show notes. Links: Moline Method Website: https://molinemethod.com/ Functional Medicine for Moms (Spotify): https://open.spotify.com/show/2xfnGf8367wtHEuXp4BJQs?si=73e3c9c627ef490d Functional Medicine for Moms (Apple): https://podcasts.apple.com/us/podcast/functional-medicine-for-moms-first-time-parents-navigating/id1821035310 Kelly’s Instagram: https://www.instagram.com/functionalmedicineformoms Preparing for Pregnancy Guide: https://molinemethod.com/fertility loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

The positive test is not where pregnancy preparation begins. It's where it continues — if you've done the work. In this episode, Dr. Kelsy Vick sits down with licensed psychologist and certified mental health and nutrition clinical specialist Dr. Abigail Powell to explore trimester zero — the season before pregnancy focused on preparing your mind, body, and relationships for everything that comes next. What you'll learn: What trimester zero actually is and why it matters more than most women realizeHow to navigate uncertainty, control, body changes, and identity shifts before pregnancyThe key conversations every couple should have before trying to conceiveWhy a supportive partner significantly reduces postpartum mood disorder riskNutrition strategies that directly support mental health — protein, carbs, omega-3s, and L-theanineHow to proactively build a care team that is actually aligned with your valuesWhy seeking support early is the most important postpartum risk reduction strategy you have Links/Research Articles: Dr. Abigail’s Website: https://www.villagepsychllc.com/ , https://theaviationtherapist.com Dr. Abigail’s Booking Link: https://book.carepatron.com/Village-Psychology/Dr--Abigail?p=gZVWZTPfSt6PI3UhjLIQjg&s=r8XMQN4z Dr. Abigail’s Instagram: https://www.instagram.com/villagepsychllc , https://www.instagram.com/theaviationtherapist justtheinserts.com loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Hormone balance has become a marketing machine, so we brought in a dietitian to tell us what it actually means. In this episode, Dr. Kelsy Vick talks with Bayleigh Wessel, a registered dietitian, about what hormonal health really looks like day to day: predictable cycles, consistent ovulation, manageable PMS, steady energy and hunger cues, restorative sleep, steady digestion, and normal workout recovery. They reframe hormones as responsive messengers shaped by fueling, stress, inflammation, sleep, training, blood sugar, and nutrient status, rather than numbers to force into a perfect range. Bayleigh breaks down the red flags worth noticing, including severe PMS, intense cravings, irregular cycles, and the wired but tired pattern, then lays out the foundational nutrition priorities: eating before coffee, balancing meals with protein, carbs, fat, and fiber, and improving blood sugar stability and insulin resistance, including in PCOS (PMOS). They also cover which labs to discuss with a doctor, how to time hormone testing so it actually means something, realistic timelines for change, and what preconception, or trimester zero, support looks like. Smart, practical, and refreshingly calm. Links/Research Articles: Bayleigh’s Website: https://www.balancebluecollectivellc.com/ Work With Bayleigh: https://balancebluecollectivellc.practicebetter.io/#/6303dccaf1314592c6e3e89a/bookings?s=64caec56aa6a6fd4822c505c Bayleigh’s Instagram: https://www.instagram.com/dietitianbayleigh/ Bayleigh’s Tiktok: https://www.tiktok.com/@dietitianbayleigh No Extremes Podcast: https://open.spotify.com/show/033Bfw7BFgPfeJ1OOVE1UU?si=4364993ac881426a (106) Our 1st episode together: https://youtu.be/gX1sIac50es?si=2Lo8MMTu-EYZyiJ4 loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

There is a trimester nobody talks about, the one before pregnancy even starts. In this episode I am breaking down what the research actually says about muscle mass, cardio, and overall fitness on fertility, pregnancy, neuromuscular control, and postpartum recovery, plus what your fitness does for your baby and where dad fits into all of it. As a board certified orthopedic Dr. of PT and women's health PT, this is the episode I wish more people had before they started trying to conceive. We get into the real numbers on gestational diabetes, labor duration, postpartum depression, diastasis recti, and the brand new research on paternal exercise and sperm. If you like conversations like this, come join the Mavens over at The Smart Girl Newspaper, my free weekly newsletter, link in the show notes. LINKS: Youtube Trimester 0 Mobility Flow: https://youtu.be/PNM2B5MdG2U Male Fertility Episode: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-/ Creatine for mom & baby: https://wellness-big-sis-the-pod.captivate.fm/episode/mamapalooza-creatine-for-women-mama-and-baby-from-conception-to-postpartum-with-dr-stacey-ellery-phd/ My own pregnancy prep guidebook: https://player.captivate.fm/episode/d87cd44e-cfb5-4113-a294-00281f65aaf4/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) Five Seats: Reserve your seat on Spotify. (Apple coming soon!) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod & @five5eats youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Research articles and linksPreconception and fertility Physical Activity, BMI, and Ovulatory Disorder Infertility: https://www.researchgate.net/publication/11481782_Physical_Activity_Body_Mass_Index_and_Ovulatory_Disorder_Infertility Association between physical activity and infertility, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9125843/ Maternal physical and sedentary activities in relation to reproductive outcomes following IVF: https://pmc.ncbi.nlm.nih.gov/articles/PMC5053884/ Effect of exercise as an intervention for women with PCOS, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7220722/ The effect of physical activity on fertility, a mini review: https://www.fertstertreports.org/article/S2666-3341(23)00044-2/fulltext Pregnancy Effects of exercise on blood glucose and pregnancy outcomes in GDM, meta analysis and meta regression: https://pmc.ncbi.nlm.nih.gov/articles/PMC12465038/ Effects of physical exercise in overweight and obese pregnant women, meta analysis: https://pubmed.ncbi.nlm.nih.gov/30240042/ Effect of exercise on adverse neonatal outcomes in GDM, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11997568/ Effects of exercise on GDM, preeclampsia, and spontaneous abortion in healthy women: https://pmc.ncbi.nlm.nih.gov/articles/PMC10298745/ Effect of exercise on GDM in normal weight women: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6233372/ Effects of physical exercise during pregnancy on delivery outcomes: https://journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0326868 Impact of prenatal exercise on maternal harms, labor and delivery outcomes: https://pubmed.ncbi.nlm.nih.gov/30337349/ Exercise during pregnancy associated with shorter labor duration, RCT: https://www.sciencedirect.com/science/article/abs/pii/S0301211518300964 Optimizing labor duration with Pilates, systematic review and meta analysis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC11365214/ Benefits of resistance training during pregnancy for maternal and fetal health: https://www.dovepress.com/benefits-of-resistance-training-during-pregnancy-for-maternal-and-feta-peer-reviewed-fulltext-article-IJWH Neuromuscular control Postural balance and the risk of falling during pregnancy: https://pubmed.ncbi.nlm.nih.gov/26212584/ Retrospective analysis of balance parameters in pregnant women: https://doi.org/10.3390/jcm14061892 Pelvic floor adaptation to a prenatal exercise program, RCT: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12346635/ Cochrane review, PFMT for preventing and treating incontinence antenatal and postnatal: https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD007471.pub4/full Influence of PFMT on urinary incontinence, episiotomy, and perineal tear: https://obgyn.onlinelibrary.wiley.com/doi/10.1111/aogs.14744 Postpartum Impact of postpartum physical activity on maternal depression and anxiety: https://pubmed.ncbi.nlm.nih.gov/39500542/ Overview of systematic reviews on physical activity and postpartum depression: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12192973/ Evidence for abdominal and pelvic floor muscle training for diastasis recti postpartum: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8721086/ Benefits to baby Exercise benefits for mother and offspring, molecular mechanisms and advances: https://link.springer.com/chapter/10.1007/978-3-032-08045-5_3 Exercise benefits yourself and your offspring, mini review: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12162635/ The metabolic implications of maternal exercise: a...

Your skin starts changing earlier than you think, and most of us were never told what actually happens or what to do about it. In this episode, Dr. Kelsy Vick sits down with Claire Schwegel, a nurse injector in aesthetic dermatology at Vollure Medical, to break down the real science of aging skin: slower cell turnover, slower wound healing, and rising inflammation. Then they build a decade by decade game plan, evidence based prevention in your 20s, collagen banking and judicious neuromodulators in your 30s, perimenopausal structural care in your 40s, and hydration, resurfacing, and neck and hand care in your 50s. Claire also demystifies the whole toolkit: neuromodulators versus fillers, hyaluronic acid fillers versus biostimulators like Sculptra, real risks like vascular occlusion and migration, laser categories, PRP and microneedling, at home tools, why annual skin exams matter, and where aesthetics is headed next. Smart, honest, and refreshingly free of hype. Links/Research Articles: Dr. Claire’s Booking Link: https://www.myvelour.com/provider/claire-schwegel-del-signore/services?locationType=in-suite Dr. Claire’s Instagram: https://www.instagram.com/confidencebyclaire/ Dr. Claire’s Tiktok: https://www.tiktok.com/@confidencebyclaire 105:: a doctorally trained cosmetic injector’s guide to bridal skin: what works and what is overhyped: https://youtu.be/3acEZMfw3FI?si=iElrgRrTDJb1uUXX loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod

Creatine has been rebranded for women, and it is suddenly everywhere in pastel gummies and tone and sculpt language. In this commentary episode, Dr. Kelsy Vick separates the real science from the marketing. She covers whether women's bodies actually handle creatine differently than men's, why creatine monohydrate is the same molecule regardless of who it is sold to, and the genuine women's health benefits for muscle, bone, mood, and cognition, especially heading into perimenopause and menopause. She also digs into the gummy format, why creatine can degrade into an inactive form during gummy manufacturing, what independent testing has found about underdosing, and reads the actual labels on popular options from brands like Lemme, Arrae, and Create. The goal is not hype and not a takedown, just the facts so you can decide for yourself, and skip the pink tax if you want to. This episode is educational and not medical advice. Talk to your own clinician about what is right for you. Episodes Mentioned:49:: Dr. Katie’s Episode: https://player.captivate.fm/episode/077def9c-370a-4963-b662-8d1f61256f73/ Dr. Stacey’s Episode on creatine during perinatal period: https://player.captivate.fm/episode/0c1e77fb-7ec7-462d-ba02-280a154a6d24/ 93:: Dr. O’Neill Menopause & Perimenopause Episode https://player.captivate.fm/episode/48ae176f-56f7-471f-8e38-00111efd5606/ loving the pod? click the follow button, & we'd love if you could leave a review! thank you x 1000 :) sign up for the free Smart Girl Newspaper! insta:: @dr.kelsyvickdpt & @wellnessbigsispod youtube:: @dr.kelsyvickdpt tiktok:: @dr.kelsyvickdpt & @wellnessbigsispod Research articles and linksCreatine supplementation in women's health, a lifespan perspective (sex differences, baseline stores, benefits).https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7998865/ Creatine in women's health, from menstruation through pregnancy to menopause, 2025 review. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12086928/ Creatine and bone and cognition in menopause, University of Colorado Anschutz overview. https://news.cuanschutz.edu/news-stories/can-taking-creatine-help-women-stay-healthy-as-they-age NOW Foods creatine gummy testing and third party testing limitations. https://www.nutritionaloutlook.com/view/now-tests-creatine-gummies-identifies-limitations-in-third-party-gummy-testing Widespread failings in creatine gummy tests (roughly 86 percent failed labeled claims). https://www.nutraceuticalsworld.com/breaking-news/now-reports-widespread-failings-in-creatine-gummy-tests/ Lemme creatine gummies product and ingredient page. https://lemmelive.com/products/lemme-creatine-gummies Arrae Tone creatine gummies product and ingredient page. https://www.arrae.com/blogs/product-guides/everything-you-need-to-know-about-tone